Transformation: Ravit Kumar (How I gained muscle & weight)

How I gained muscle

For Ravit Kumar, ‘skinny guy abs’ weren’t enough. With a little inspiration from his brother and coach Mr. Amit Singh, Ravit turned his average body into a stage-worthy physique! See how he reshaped his physique and uncovered ripped muscle!

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 Vital Stats 

Name:

Ravit Kumar

Attributes

Before

After

Age

21

22

Weight

52 kgs

70 kgs

Coach Name 

Mr. Amit Singh (ACSM, Gold’s Gym Certified Fitness Trainer)

Gym Name

Cuts N Curves, Kamla Nagar, Delhi

Why I decided to Transform my bodyRavit Transformation, How I gained muscle

I was very skinny, less attractive and wanted to look good. I wanted the better physique so that when people look at me they should have one thing in their mind… what a physique!

How I Accomplished My Goals (How I gained muscle & weight)

I worked really hard, i followed all the instructions which was given by my coach Mr. Amit Singh. I started working on gaining lean mass rather than fat. I quit to eat oily foods or fast foods. I was focused which was the major reason behind all my success.

FitnessRockers Transformations

Supplements That Helped me Through The Journey 

  1. MuscleTech 100 % Premium Mass Gainer
  2. Multivitamins

Diet Plan that guided my Transformation

5 Egg whites
2 slices of brown bread and
Fruit juice
Banana/Mango Shake with Honey
2 – 3 Phulka/Roti with Butter,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

OR

1 Cup Cooked Brown Rice,
1 Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad

5 Egg Whites and an Orange OR
Combination of Almonds and Walnut OR
Black Chickpea’s (Black chana) sprout OR
1 bowl chopped cabbage OR
4 Slices of Brown bread with peanut butter
2 – 3 Phulka/Roti with Butter ,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

OR

1 Cup Cooked Brown Rice (with Butter)
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad

Banana/Mango Shake with Honey
MuscleTech 100 % Premium Mass Gainer and
200 gm. Paneer

Ravit Transformation, How I gained muscleTraining/Exercises That Kept me On Track

Exercise Name

Duration

Reps

Sets

Remarks

Cardio (running, cycling etc.)

10 mins

   

Incline Bench Press

 

10 – 12

4

 

Flat Bench Press

 

10 – 12

4

 

Dumbbell Flyes

 

10 – 12

4

 

Decline Bench Press

 

10 – 12

4

 

Straight Arm pullover

 

10 – 12

4

 

Exercise Name

Duration

Reps

Sets

Remarks

Cardio (running, cycling etc.)

10 mins   

Lat Pull Down

 

10 – 12

4

 

Seated Rowing

 

10 – 12

4

 

Bent Over barbell row

 

10 – 12

4

 

One Arm Dumbbell Rowing

 

10 – 12

4

 

Dead Lift

 

10 – 12

4

 

Bend Arm pullover

 

10 -12 

4

 

Rest

Exercise Name

Duration

Reps

Sets

Remarks

Cardio (running, cycling etc.)

10 mins

   

Dumbbell Shoulder Press

 

8 – 10

4

 

Dumbbell side lateral raise

 

8 – 10

4

 

Front Dumbbell raise

 

10 – 12

4

 

Reverse Dumbbell fly

 

10 – 12

4

 

Shurgs

 

20 – 25

4

 

Exercise Name

Duration

Reps

Sets

Remarks

Cardio (running, cycling etc.)

10 mins

   

Barbell Curls

 

8 – 10

4

 

Lying tricep curls

 

8 – 10

4

 

Preacher curls 

 

8 – 10

4

 

Overhead dumbbell tricep extension

 8 – 104 

Incline Dumbbell curls

 

10 – 12

4

 

Pully Push down

 

10 – 12 

4

 

Exercise Name

Duration

Reps

Sets

Remarks

Cardio (running, cycling etc.)

10 mins

   

Free Squats

 

20 – 30

3

 

Leg extension

 

12 – 15

4

 

Leg Curls

 

12 – 15

4

 

Weighted Squats

 

10 – 12

4

 

Standing and Seated Calves raises

 

20 – 25

4

 

 

Rest


Ravit Transformation, How I gained muscleHow I feel or what I achieved after transformation

After achieving what i wanted I feel really great and confident too. I don’t feel shy when i walk in public places or crowded places because of my good physique. I’ve learned to control myself, be more disciplined, and be better-looking.

Suggestions For Aspiring Transformers

Stay focused is the key of success. no pain no gain (An old saying but key to success)…


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